Key Work­out

Runner's World South Africa - - Personal Best -


Mam­moth Track Club


10km to 15km at tempo pace (the hard­est pace you can hold for about 40 to 60 min­utes) with a group (see next page)


It teaches your body how to process the byprod­ucts of a hard ef­fort, and your mind how to han­dle pro­longed dis­com­fort.


Weekly, grad­u­ally in­creas­ing the dis­tance un­til you be­gin ta­per­ing for your goal race. Re­duce mileage ev­ery third week for re­cov­ery.


Run 3km to 5km with the group at an easy pace to warm up, and then per­form strides and drills. De­ter­mine about how long it will take each run­ner to com­plete that day’s dis­tance, then stag­ger the start so ev­ery­one fin­ishes around the same time. Run at a hard but sus­tain­able ef­fort as you fo­cus on catch­ing the run­ners in front of you and evad­ing those be­hind you. High-five your friends, then run three to five easy kays to cool down.

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